WOD: Wednesday, January 8th, 2025

Warm-up: Group Dynamic

• Glute Bridge – Hip Thrust tabata – 2 Mins 
• :20s Glute Bridge – :10s of Hip Thrusts 
• Banded Lat/Samson Stretch – 1 Minute per side 

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Strength: Clean Complex (17 Minutes) 

• Sets 1 and 2: 1 Clean + 1 Hang Clean @ 90% of 1RM 
• Sets 3 and 4: 1 Clean + 1 Hang Clean @ 95% of 1RM 

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Workout: Every 5 Minutes x 3 Intervals 

Buy in: 2 Rounds 

• 10 Toes to Bar 
• 10 Power Cleans (105/75) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*One score: total # of calories accumulated across all 3 rounds 

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Cardio Option: Every 5 Minutes x 3 Intervals 

Buy in: 2 Rounds 

• 10 Toes to Bar 
• 15 Rage Balls (20/15) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)